What Foods to Eat in the Summer

June 30, 2017
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Warm days means fresh summer foods. Wondering what foods can help you stay in shape all summer long?  Eating well and keeping yourself hydrated is important to keep yourself ready and energized for summer activities.  B.Komplete Registered Dietitian Nutritionists can help you learn more about these foods for when you’re having fun in the sun!

 

 

Watermelon: The perfect fruit to keep you hydrated without a whole lot of calories. Click here for a watermelon feta mint salad! 

 

 

 

 

Berries: Blueberries. Raspberries. Blackberries. Jam packed with fiber and antioxidants. Toss them in your plain yogurt or oatmeal for some added natural sweetness. Want to try berries in a delicious savory dish? Try this recipe for grilled salmon and blueberry sauce!

 

 

 

Tomatoes: Rich in an antioxidant called, lycopene and perfect tossed in a salad or to simply enjoy alone (especially grape tomatoes).

 

 

 

Avocados: Yes, you should eat fat! Especially the heart-healthy fats in avocados to keep you satisfied as well as add some creaminess to your dishes.  Try swapping out butter or cream cheese for ¼ of a mashed avocado on your toast/bagel. How about making a delicious creamy avocado sauce for your pasta or “zoodles”? 

 

 

 

 

Corn: Get the local grown corn and throw it on the grill for some sweet BBQ crunch! You gain 4 grams of fiber in just ½ cup of kernels.  Click here to learn more about your local farms.  Learn more about eating organic and fresh foods here.

 

 

 

 

 

 

Zucchini: This vitamin C-rich veggie is perfect for grilling or making “zoodles”. The Food Network has wonderful recipe ideas.  Love Pad Thai?  Try this lighter version that uses “zoodles.”  Click here to purchase for a budget-friendly spiralizer to make your “zoodles”.

 

 

 

 

 

 

Nuts: A good source of healthy fats, protein, fiber and a variety of vitamins and minerals. Try a small handful of dry-roasted unsalted almonds, cashews, walnuts or pistachio as an on-the go or pre-workout snack.

 

 

Want to try multiple summer-friendly foods all in one dish? Try this grilled corn, watermelon and avocado salad!  Try substituting apple or celery for jicama if you are having trouble finding it.

 

 

 Interested to learn more about seasonal foods and how to enjoy summer food? Below are links to help guide you:

https//snaped.fns.usda.gov/seasonal-produce-guide

http://www.fruitsandveggiesmorematters.org/whats-in-season-summer

 

B.Educated, B.Inspired, B.Komplete

 

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Creamy, Dreamy Recipes Perfect for Your Summer Body

May 23, 2017
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in Blog
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Creamy, Dreamy Recipes Perfect for Your Summer Body

We all know the cycle – as the weather heats up, our motivation increases to get or maintain a toned physique.  Often times this means giving up some of the foods we really enjoy to eat.  However, these desires don’t need to be mutually exclusive – you can get or maintain a toned physique AND eat food that you enjoy!  Try one of our favorite creamy, dreamy recipes that are both delicious and nutritious.  

B.Komplete Ranch Dip

Makes 8 – 2 Tablespoon Servings

Ingredients

  • 2 Cups siggis Plain Yogurt (Fat-Free)
  • 2/3 Cup Light Mayonnaise
  • 1 Teaspoon Dried Dill Weed
  • ½ Teaspoon Dried Parsley
  • ½ Teaspoon Kosher Salt
  • ¼ Teaspoon Ground Black Pepper
  • ¼ Teaspoon Garlic Powder

Instructions

Combine all ingredients in a bowl until well blended.  Consume immediately or refrigerate (will keep covered, in refrigeration up to 3 days).  Perfect for a vegetable dip, and used on sandwiches, fish, meat, baked potatoes and whole grain pasta.  Thin it out with a splash of water and you have made your own salad dressing!

 B.Komplete Cheesecake Pudding

Makes 6 – ½ Cup Servings

Ingredients

  • 1 (8 oz.) Packages of Low-Fat Cream Cheese   
  • 1 (8 oz.) package of Fat-Fat Cream Cheese
  • 1 cup siggis Plain Yogurt (Fat-Free)
  • ¼ Cup Honey
  • 2 Tablespoons Lemon Juice
  • 1 Tablespoon Vanilla Extract

Instructions

Allow the cream cheese to soften in room temperature (about 30 – 60 minutes).  When the cream cheese has softened, combine in a medium bowl with all other ingredients.  Mix well.  Consume immediately for a creamy treat, or refrigerate for 2 – 3 hours for a more firm texture.  Enjoy with fresh fruit, or add a pinch of lemon zest. 

If you haven’t tried siggis yet – get up and immediately go buy it!  The Icelandic “Skyr” is a thick and creamy yogurt that is high in protein and has a great flavor.  siggis is B.Komplete Approved because the flavored varieties are still lower in added sugar.  Its the perfect breakfast or snack to take with you during the summer!  The B.Komplete Dietitian Team uses siggis in a variety of our Corporate Wellness Cooking Demonstrations.  We love siggis, and we know that you will too. 

B.Educated, B.Inspired, B.Komplete

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How to Inspire Healthy Habits in Your Workplace

April 19, 2017
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in Blog
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There are countless reasons to invest time and resources into creating a healthy work environment and workforce. Healthy employees contribute to their companies through increased productivity, reduced absenteeism, and are less likely to quit. Reducing turnover and increasing productivity are excellent incentives for employers, and healthy minds and bodies – as well as incentives on insurance premiums or gym memberships – are great incentives for employees.  Wellness designed properly, works.

If your company doesn’t currently have initiatives for improving employee health and wellness, here are some simple ways to get started:

  • Provide Healthy Food at the Office.  Improve food choices in simple ways, by providing access to fresh, seasonal fruits and vegetables in the cafeteria or keeping a bowl of healthy snacks in the break room. Instead of a platter of donuts for employee morale on a Friday, consider bringing in some Greek yogurt with whole grain granola and fresh fruit slices for healthy parfaits.  By setting a healthy example of food served within the work environment, this will encourage employees to pick up their own healthy food habits at work and at home and promotes wellness success
  • Emphasize Movement Throughout the Work Day. Some offices host “walking clubs” as part of their lunch hour routine and to get employees up and moving during the day. This is one great way to incorporate more exercise, and there are plenty of other options. Consider hosting a workshop to teach employees different ways to get small exercises into their work day – like doing 5 “desk push ups” each time they get up to go to the break room or bathroom.  One effective way to show employees that you care about their fitness and their stress levels is to host an Office Yoga, Functional Training or Pilates Class. A B.Komplete Instructor will come to your work-site and lead your group in a customized workout!
  • Healthy Competitions. Health and weight loss or maintenance challenges that take place over discrete time periods (for example, 4 to 10 weeks) can motivate employees to take on new healthy habits in the spirit of a friendly competition. Challenges can be as simple as encouraging teams of employees to track their daily food intake each day, to more holistic challenges involving weight loss, minutes of exercise, mindfulness, and more.
  • Invest in a Comprehensive Corporate Wellness Program. In 2008, Johnson & Johnson published that implementing a corporate wellness program had saved them $250 million dollars in employee healthcare, a return on investment of $2.71 for every dollar spent. But implementing a healthy environment and getting these types of outcomes can be difficult without bringing an expert on board.

Expert corporate wellness vendors create wellness challenges, provide work-site nutrition and food, stress management, and exercise activities and track important health care benchmarks to let you know how your company stacks up when it comes to health and wellness. Unclear how to choose the right corporate wellness program for you? Click here and learn the best ways to identify how your company can incorporate corporate wellness.  B.Komplete is a best-in-class full-service corporate wellness vendor that will provide the most effective solutions for your organization.  Contact us now to learn more.

Savvy managers and business owners realize that happy, healthy employees create a more innovative work space and a more productive work environment. By considering the tips above, you will make your company more successful and a better place to work.

B.Educated, B.Inspired, B.Komplete

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